Just check the graphs first- was the 190 a spike? Was there a consistent period of varying around what looked like a true reading? Best to ignore any spikes, especially at the beginning of teh run, but if there is a steady climb up to more than 190, then, if it felt kie you were maxed- out, set that as Max HR for now, until you top it again, if you felt you were pushing it, but not totally at the limimt, then perhaps add 5 beats to give an estimated max.
The 220- your age is meaningless.
Another correlation for "easy " pace- should be able to hold a conversating , and shoudl be less than 75% max- so if your max is over 190, easy should be less than 150, and you should be doing about 80% of your running in the easy zone, only pushing up the zones for short sharp runs.
I found Parkrun the best way to set a max Hr - but then our one has an uphill finish!
My last "max HR " park run gave me a peak of 191, but a pretty steady 188 for half a lap. I am over 50, so 220- your age is way out!
Your second marathon will be easier- you will have some retained training benefit in your legs for a long time, and a better base to start from, as long as you don't stopp running altogether. Also you now know what the last few mile sfeel like, and that is great motivation in itself to get out for some 20 milers in your next trainig plan. Just make sure you recover well, but don't let too many weeks go by before you start to gently get going again.
Yes, think of some local 10k races, - even if the competition calendar is a bit quiet this time of year, there are often a number of christmas/ new year events. An hour for a solo training 10k is not too shabby speed wise- you'll be right in the middle of the field at most events, so with a bit more practice, you'll be setting a pretty good time.
What has previuoly been said about mixing up long slow/ tempo/ park runs to mix it up sounds good.,
Just keep going, no more than 10% increase in total mileage per week, to best avoid recurrence of the old injuries.
Hi guys, I'm doing mainly ultras these days- so far this year it was D33, fling, clyde stride, still to do- wee 'eck, glen ogle, plus a couple of marathons-, but good to hear of others doing other stuff. Gillian- longer races are slower, and less stressful on the knees! (especially if you go for trail, rathe than road)